I started working in a fast food kitchen 2 weeks ago and it’s physically stressful so far. I do a lot of meal prep which includes a lot of chopping, carrying, and cleaning. Being on my feet for ~7 hours a day is slowly taking a toll on me and I really want to take preventive measures for long term problems that come with it. My right thumb is numb as I type down this post at 1am because I somehow woke up before 4:30am.
For a little background, this is my first official job where I’m being paid actual money for my work. As per usual, I can’t quit because of finances and I like my coworkers and managers so far. I just want my body to cope with it better and I’m not sure how I should go with it. I was pretty sedentary before I started working. I wear comfortable non-slip shoes with orthotics to better support my arch. I also bought a muscle rolling stick to help massage my feet and leg muscles after work. I think the compression socks I recently got isn’t doing much so I’m going to invest in some Bombas socks soon. What else can I do to prevent breaking my body doing this job?
Placing orthotics bellow your arches is very harmful in the long term. In general you shouldn’t prevent your foot doing what it is designed to do (big heel drops, fat soft shoe soles, orthotics) unless there is a problem (read injury) and only temporarily (until you recover). So are narrow toe-boxes in shoes, your toes should be able to move freely and naturally. If they can’t, the restriction will create irreversible (read: even surgery won’t completely fix what they cause) problems, that mess up all the bio-mechanics of the leg. I wish I knew this when I was younger, working 8-10-12 hour shifts (yeah, I know), as a waiter/barman.
Btw, it might sound counter-intuitive, but proper running, relaxed and a little each day (even as little as 10 minutes) can help getting your legs stronger, relieve stress, restore fascia (without stretching, static stretching never ever worked well for me) and keep it flexible and strong, reset nervous system firing patterns on your shoulders (moving your hands like you do in running with the proper form is way more effective than PT exercises like trap-3-raises for the traps) to counter balance the amount of time you spend looking down, help re-align your spine, and pretty much invigorate your whole body.
But most importantly, rest and eat well. This will be the defining factor on whether your body will adapt and get stronger or not, and how long it will need to do it. We are supposed to be standing all day (not facing downwards though), your feet shouldn’t be the issue here, your neck & shoulders are the part that is assuming the unnatural positions for extended periods of time, so as often as you can break them and do some gentle full range of motion movements (a.k.a dynamic stretching) the better.
Regardless, good luck with your new job! :-)
I unfortunately had a surgery a few years ago and I recently got bursitis on my right foot. The only relief was wearing the orthotics so I thought I’d benefit a lot from wearing them while standing long hours. I’ll look into better posture, dynamic stretching, and more you’ve mentioned below. Thank you!!
Well I am not a doctor, things like my first comment is what I would say to myself if I could go back 20 years. It’s been my experience that the more support my feet got from the shoes the weaker they became. Weakness traveled upwards until my hips started misbehaving. I mean, at some point it was painful to even walk without hip pain. But I wouldn’t even recommend switching to barefoot shoes if you are using too much support at the moment. Yes, barefoot shoes enable the feet to get stronger (and function as they are supposed to), but it takes time to adjust. Wide toe-box though is important and carries no risk. What I will note, again from my personal experience, is that supportive shoes are useful only in cases of injury and should be temporary as they increase weaknesses (I tend to think of them the way I thought of casts used in bone fractures -the longer I used the support, the more work my muscles and fascia needed to recover). So, with that in mind
maybe consulting the doctor that diagnosed the bursitis, on what is needed to recover optimally would be a good place to start.
As for posture, the thing is that our brain constantly re-aligns everything so we can keep functioning the best way possible even in non-optimal conditions (i.e. chair, or standing but looking down). And it’s really a very complex sum of way too many details to consciously control. At least for me, even though I know quite a few things about proper posture. This is why a little time doing something repetitive like running, that requires good posture in order to run properly and without pain, creates a habit of standing better without thinking about it. Walking (with little or no support on the feet) can be a place to start after you recover. A nice walk can be stress relieving too!
Dynamic stretching is nothing more than moving (as opposed to holding a lengthening position) certain parts of your body to the full range of motion, without placing load on the movement, slowly and slightly increasing the range in each repetition. If you want to try this, you 'll have to look for the movements that relieve tension created by assuming a certain position for a long time. Tension is created when muscle tissue is shortened for an extended period of time. For example, I bet you can feel some relief if you do 10 circles with your shoulders. Simple movements like this.
Finally, I know that in the beginning it can already be too much to handle the load from the time spent at work. This will get easier, as long as you rest well and eat healthy, adequate, nutritious food. The rest of what I wrote, I wrote because you asked how you could get a more resilient body. It doesn’t have to be at the same time with the initial adaptations to the new work environment ;-)
Is there a “barefoot” shoes community on here lol. Edit : I agree with you
XD
Don’t think so… I don’t even wear shoes when I run anymore. Been letting the ground re-introduce proper running technique to my body and it’s been doing wonders at that. I am approaching 40 and had begun to think I 'll never be able to run without pain again, before I tried tossing the shoes. Now I actually enjoy running… I got some barefoot shoes, but I only wear them when I can’t be without shoes at all.